Fresh Choices for a Balanced Diet

According to Latvia’s Food-Based Dietary Guidelines, at least 500 g, or 5 portions, of vegetables, fruits and berries should be included in the daily diet. More specifically, at least 300 g, or 3 portions, should consist of vegetables, while 200 g, or 2 portions, should be fruit or berries

Would you like to know how to divide your plate correctly? According to the plate principle, half of it should be filled with vegetables and fruits depending on the meal, with at least half of this portion consumed fresh. Heat treatment can reduce the content of certain vitamins and other valuable biologically active substances. Moreover, one quarter should be filled with grains or potatoes, and the remaining quarter should include protein-rich foods. In addition, the smallest section, placed at the center, represents the fats and oils used in cooking, such as vegetable oil in salads.

A healthy and balanced diet should include a varied selection of foods that provide carbohydrates, fats and proteins in the appropriate proportions. Within this balanced approach, vegetables, fruits and berries play a fundamental role, as they provide vitamins, minerals, antioxidants, fiber and other biologically active substances. Since their vitamin content varies, it is recommended to maintain a diverse diet by choosing vegetables, fruits and berries of different colors and according to the season. Their nutritional value is further complemented by their high-water content, which can reach 90 percent or more. Within this framework, the fruits featured in EUFreshBalt, apples, pears, peaches, nectarines, strawberries and kiwifruit can be included among the fruit choices that add variety to the daily diet.

There are simple ways to add more vegetables, fruits and berries to the daily diet. They can be consumed more regularly by choosing them when eating out, keeping a dish of washed, peeled and sliced vegetables and fruits within easy reach on the table, and adding sliced fresh or dried fruits and berries to breakfast cereals or porridge. As part of these everyday choices, EUFreshBalt fruits can be enjoyed fresh or added to meals and snacks throughout the day. For more ideas on how to enjoy them in your diet, discover our recipes.

Sources:
[1] Recommendations for the consumption of vegetables, fruits and berries in the diet
[2] Recommended energy and nutrient intakes for the population of Latvia (updated 31.10.2025.)
[3] Healthy eating recommendations for adults